Free Green Smoothie Magic - 132+ Delicious Green Smoothie Recipes That Trim And Slim by Gabrielle Raiz Page B
Authors: Gabrielle Raiz
should put it in every smoothie!)
Should You Add Chia Dry Or Soaked?
So, should you just add the seeds in from the packet? You can. And do so at a pinch. If you are able to soak your seeds beforehand then do that. They absorb somewhere between 7 and 12 times their own mass in water (some say more). They’re very hydrating if you add them in to your smoothie presoaked.
They’re also ‘hydrophilic’ (water-attracting) so they swell up and form a gel. This is why you’ll see reference to ‘chia gel’. Chia seeds have to draw moisture from somewhere. So let them do it before they’re added to your smoothie if you can help it. That way you can use them to keep up your hydration levels.
Chia seeds add bulk and texture. Adding chia can create that smoothie texture. To make a thinner smoothie a little more ‘smoothie-like’ you could add a banana or mango or avocado if you are happy to change the flavor profile. Heap in a couple of tablespoons of soaked chia and one of 2 things will happen:
If you add them after you’ve finished blending, you’ll end up with a nutritious ‘bubble-tea’. In other words you’ll have a smoothie with an interesting and enjoyable texture. It’s important to have mouth feel in your smoothies and that they are not all just identically amorphous and smooth. Add some chia to vary your taste sensations. On that note you’ll find that some smoothies have the added feel of seeds (think raspberry) cacao nibs or flax or shredded coconut.
Or you can add them in to the blend and pulverize them. You’ll still benefit from improved consistency.
Should You Blend The Seeds?
Why blend them? You may have heard that chia is very high in protein. This is true. However what you do to the seeds will determine the bioavailability of its entire nutritional profile .
There has been at least 1 clinical study that has shown that if you consume chia seeds whole that the bioavailability of protein is around 25% of its content. Pulverize them, blend them in a smoothie and the ability to have the protein on hand (!) shoots way up to around 95%.
If you’re choosing chia for its high nutritional profile then you do need to know there are effective and not-so-effective ways to get that ‘stuff’ into your system. Just throwing them in without blending may not do what you’re after. Having the texture is very pleasing for some! Kids love that bubble-like sensation in the mouth.
Chia gel magic: Have some in your fridge. Add it for the myriad nutrients. Blend it and benefit from the extra protein (and no doubt all the other things) and change the bioavailability of the from 25 -95%.
OR if you are not concerned about that, but for a particular smoothie would prefer the texture of the floating chia seeds, similar to an Asian bubble tea, then leave them whole and add it to the final smoothie by just stirring in a couple of table spoons.
Other Things You Can Add At Your Own Wish And Whim To Any Smoothie
Flaxseed or flax oil: Can impart a strong flavor. High in lignans and omega-3s. The seeds have plenty of fiber.
Chia. See the section on chia seeds. Add 2-3 tablespoons of chia gel. Store some in the fridge for a ready supply.
Maca. Not too much for the uninitiated because of its strong taste. I often balance that flavor with tahini. This powder from South America is purported to have benefits for the hormonal and endocrine systems by creating balance. It’s also (among other things) a great source of B12, calcium and magnesium. It is reported to help PMS, menopause symptoms and hot flashes.
Lucuma is a Peruvian fruit. You probably won’t find this delicately flavored tropical fruit in your market. You would use it as a light colored powder which can be described by many as caramel-like, or pumpkin or even slightly malty.
Spirulina has a strong overpowering taste. Use a tiny bit to start. You can mask any excess taste with apple or celery.
Wheatgrass. You can add it fresh or even freeze a tray-load by
Should You Add Chia Dry Or Soaked?
So, should you just add the seeds in from the packet? You can. And do so at a pinch. If you are able to soak your seeds beforehand then do that. They absorb somewhere between 7 and 12 times their own mass in water (some say more). They’re very hydrating if you add them in to your smoothie presoaked.
They’re also ‘hydrophilic’ (water-attracting) so they swell up and form a gel. This is why you’ll see reference to ‘chia gel’. Chia seeds have to draw moisture from somewhere. So let them do it before they’re added to your smoothie if you can help it. That way you can use them to keep up your hydration levels.
Chia seeds add bulk and texture. Adding chia can create that smoothie texture. To make a thinner smoothie a little more ‘smoothie-like’ you could add a banana or mango or avocado if you are happy to change the flavor profile. Heap in a couple of tablespoons of soaked chia and one of 2 things will happen:
If you add them after you’ve finished blending, you’ll end up with a nutritious ‘bubble-tea’. In other words you’ll have a smoothie with an interesting and enjoyable texture. It’s important to have mouth feel in your smoothies and that they are not all just identically amorphous and smooth. Add some chia to vary your taste sensations. On that note you’ll find that some smoothies have the added feel of seeds (think raspberry) cacao nibs or flax or shredded coconut.
Or you can add them in to the blend and pulverize them. You’ll still benefit from improved consistency.
Should You Blend The Seeds?
Why blend them? You may have heard that chia is very high in protein. This is true. However what you do to the seeds will determine the bioavailability of its entire nutritional profile .
There has been at least 1 clinical study that has shown that if you consume chia seeds whole that the bioavailability of protein is around 25% of its content. Pulverize them, blend them in a smoothie and the ability to have the protein on hand (!) shoots way up to around 95%.
If you’re choosing chia for its high nutritional profile then you do need to know there are effective and not-so-effective ways to get that ‘stuff’ into your system. Just throwing them in without blending may not do what you’re after. Having the texture is very pleasing for some! Kids love that bubble-like sensation in the mouth.
Chia gel magic: Have some in your fridge. Add it for the myriad nutrients. Blend it and benefit from the extra protein (and no doubt all the other things) and change the bioavailability of the from 25 -95%.
OR if you are not concerned about that, but for a particular smoothie would prefer the texture of the floating chia seeds, similar to an Asian bubble tea, then leave them whole and add it to the final smoothie by just stirring in a couple of table spoons.
Other Things You Can Add At Your Own Wish And Whim To Any Smoothie
Flaxseed or flax oil: Can impart a strong flavor. High in lignans and omega-3s. The seeds have plenty of fiber.
Chia. See the section on chia seeds. Add 2-3 tablespoons of chia gel. Store some in the fridge for a ready supply.
Maca. Not too much for the uninitiated because of its strong taste. I often balance that flavor with tahini. This powder from South America is purported to have benefits for the hormonal and endocrine systems by creating balance. It’s also (among other things) a great source of B12, calcium and magnesium. It is reported to help PMS, menopause symptoms and hot flashes.
Lucuma is a Peruvian fruit. You probably won’t find this delicately flavored tropical fruit in your market. You would use it as a light colored powder which can be described by many as caramel-like, or pumpkin or even slightly malty.
Spirulina has a strong overpowering taste. Use a tiny bit to start. You can mask any excess taste with apple or celery.
Wheatgrass. You can add it fresh or even freeze a tray-load by
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